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Insoluble fibre can be found in: onions, tomatoes, cabbage, celery, silverbeet, spinach, beet greens, and bok choy. Adults need approximately 35 grams of fibre per day. PROTEIN Protein is an essential nutrient required by the body for energy, muscle maintenance, growth, repair, and structural support. The word protein, in a nutritional aspect, tells us that this nutrient contains long chain amino acids. There are nine essential amino acids, meaning they are unable to be synthesized within the body and must be obtained from the diet. These include: phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine and histidine. These amino acids must be present in a certain amount to make up a “complete protein�. Animal meat, eggs and specialist protein powders are a complete protein. Quinoa, buckwheat, hemp seed, chia seeds, soy, and mycoprotein (called Quorn) are all complete vegetarian proteins. Vegetarians can also use protein combining methods to ensure they are getting adequate protein. One of the most common things I see in my practice is inadequate protein intake in teenagers and those going through periods of convalescence. Each 1kg of weight requires approximately 0.8grams of protein daily. You can figure
out your ideal base protein requirement by multiplying your ideal weight by 0.8g (eg 80kg x 0.8 = 64g protein required daily). Note: These ideal measurements will change with weight loss programs and age. POTASSIUM AND SODIUM Potassium is an alkalizing mineral which plays a role in cardiovascular function, blood pressure regulation and maintenance of a healthy pH within the body, amongst many other things. Sodium is an acidic mineral, important for adrenal function and hormone synthesis, as well as cardiovascular function. To promote detoxification through alkalization, support healthy cardiovascular and kidney function, and overall health, these
THOSE WHO THINK THEY HAVE NO TIME FOR HEALTHY EATING WILL SOONER OR LATER HAVE TO FIND TIME FOR ILLNESS.
minerals must be present in a ratio of 5:1 in favour of potassium. An imbalance in this potassium/sodium ratio can promote many health complications such as hypertension (high blood pressure), cardiovascular disease, osteoporosis, kidney stones and stomach ulcers. Many people fear salt and avoid its consumption. This is not a healthy decision, as salt is still very much required by the body! Processed foods are rich in salt, as it acts as a preservative. One of the best ways to correct your sodium/potassium balance is to reduce and avoid processed, packaged foods and increase your green leafy vegetable consumption. Swap your table salt for Himalayan or Celtic Sea Salt, which contain trace elements and a small amount of potassium. Potassium and sodium can be found in a ratio of 5:1 in apples, asparagus, beef, blueberries, broccoli, cabbage, cauliflower, grapefruit, onion, orange, papaya, spinach, strawberries and tomatoes, to name a few. I believe the most important thing about food, and yourself, is understanding the magic within. Knowing what is in your food, and what your body requires, allows us to make better nutritional decisions, and help us learn how to use food to nourish and heal us. wellsure.com.au
Holistic Bliss | AUGUST 2015 |
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